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I really want to just completely cut out bad food all together, like I usually eat pizza and things like that but keep it within my calories but theres just sometimes I go overboard go to mcdonalds get some candy, and before I know it im 2000 calories over, anyone got any tips? Should I look into an appetite supressor...havent used one since i was 80pounds heavier but I keep find myself cheating and my cut really isn't going anywhere...
If you feel you truly need one, for for a suppressant. I'd suggest Chewing gum, keeping yourself occupied, even doing some cardio.
Any little thing you can think of to take your mind off the temptation.
never really thought about gum, gonna go get a bunch of suger free gum and just start chewing it when i wanna snack n **** haha
Fit the foods you like into your macros...
Other than that, just man up and deal with the cravings. Just remember 2000 calories over your goal can set you back 4+ days; in the end it is not worth it.
What I actually end up doing since I have a bodymedia armband, I look at how many calories i burned that day then combine with with 2500 (my cut cals) for the next day and just eat less the next day...So if i ate 4000 and burned 3200 that day id just eat 800less the next day. Idk if this is good to do or not, but in this aspect It should even out and not actually set me back at all..i think..lol
Strange thing I do when I am craving and I am at home is brush my teeth. It does not eliminate the desire but, for me, it tames it. But if you're out I think gum is the way to go.
[QUOTE=Bradeful;1025660213]What I actually end up doing since I have a bodymedia armband, I look at how many calories i burned that day then combine with with 2500 (my cut cals) for the next day and just eat less the next day...So if i ate 4000 and burned 3200 that day id just eat 800less the next day. Idk if this is good to do or not, but in this aspect It should even out and not actually set me back at all..i think..lol[/QUOTE]
That would put you at maintenance OP. If you are cutting, you want less calories than your body requires. I wouldn't recommend going by the number of calories on an arm band or cardio machine. Those are known be very inaccurate because even if it's setup for your height and weight, it can't possibly know other keys about your metabolism.
It's not cheating.
It's eating unhealthy food.
The term cheating in diet is an industrialized stigma.
That's how you eliminate it.
[QUOTE=Misctake7;1025699353]That would put you at maintenance OP. If you are cutting, you want less calories than your body requires. I wouldn't recommend going by the number of calories on an arm band or cardio machine. Those are known be very inaccurate because even if it's setup for your height and weight, it can't possibly know other keys about your metabolism.[/QUOTE]its a bodymedia armband suppose to be 95% accurate in telling calories burned
[QUOTE=Bradeful;1025967463]its a bodymedia armband suppose to be 95% accurate in telling calories burned[/QUOTE]
I have one, seems to be spot on as far as I can tell.
Get a food scale. Weigh everything.! Then, find your BMR, Katch-McKardle is the best way to go. Wearing an armband is a croc of ish. Know from what you do not from what a universal band tells you.
I love the guy that said 'seems to be spot on'. How do you know? What are you comparing it to? What a gimmick
I have found a few good appetite filling foods that are low in calories.
Hardboiled eggs.
Mircrowaved potato
Small Beef pattie (I bake entire sheets at a time, place in ziplock, throw in freezer, thaw out a couple a day)
Gum (I second whoever recommended this)
remove ALL foods from your kitchen and fridge that are not essential... then you wont be able to cheat when the cravings come...
Also, I'm not keen on appetite suppressants... I believe its better to train the mind and body to deal with the cravings(like drink a lot of water, tea etc(helps me)) imo.
[QUOTE=Bradeful;1025529973]I really want to just completely cut out bad food all together, like I usually eat pizza and things like that but keep it within my calories but theres just sometimes I go overboard go to mcdonalds get some candy, and before I know it im 2000 calories over, anyone got any tips? Should I look into an appetite supressor...havent used one since i was 80pounds heavier but I keep find myself cheating and my cut really isn't going anywhere...[/QUOTE]
Some things I find helpful are:
1) water
2) gum
3) coffee
But above all, the most important thing is reconditioning how your body 'feels' about 'bad food'. Why?
Because willpower is a limited resource. The diet often fails after a stressful day because 'there's no willpower left'.
Many people find this topic a bit too 'woo woo' and dismiss it. That said, if you're willing to put in the effort, there's a whole bunch of personal development things you can do like future pacing, negative anchoring, etc that can eliminate your cravings almost entirely. Have you heard of Psycho Cybernetics? That's got a lot good tools in it.
Hope that helps.
Rohan
Take pictures of yourself, and when you've made progress, just look at the old and new picture(s). That's what I do.
Limit your cheats to one day per week. It gives you something to look forward to if your strict on your diet all week and i think having the occassional refeed help keep your metabolism from stalling/slowing
[QUOTE=RohanFLB;1028114563]Some things I find helpful are:
1) water
2) gum
[/QUOTE]
This! Drink a lot of water. I don't know the technical reason but if you drink a lot of water you'll be less hungry.
[QUOTE=MrMichael1392;1025532063]If you feel you truly need one, for for a suppressant. I'd suggest Chewing gum, keeping yourself occupied, even doing some cardio.
Any little thing you can think of to take your mind off the temptation.[/QUOTE]
Chewing gum actually makes you more hungry...the stimulus of chewing + saliva secretion sends signals to your brain to trigger your stomach muscles to contract and 'churn' because your brain thinks food is going down, and that basically causes the sensation of hunger.
If anything chewing gum would make the situation worse.
You might wanna go for a smaller deficit, how big is your deficit right now?
I was shooting for 900-1000kcal deficit and the craving was almost unbearable, only thing keeping me from binging was an insane amount of self-control but I knew I would binge sooner or later, also my workouts were shyt, now at 600-700kcal deficit it's much more controllable and I have a lot more energy.
Another thing I do is I reward myself if I go 10-14 days without going over my calorie goals with a day of maintenance with whatever the fuk I wanna eat. Looking forward to it helps because I think "I don't need to binge today, few days and I'll be able to eat it without guilt".