- Don't put yourself in a position where you know you will binge. Don't buy junk you can't control yourself around; don't skip meals so that you're ultra hungry; don't just eat salads vs. filling food; don't "moralize" eating so that you tell yourself you "deserve" a binge.

- Use smaller plates or utensils that trick your mind. I do this when I'm trying to reduce coffee intake, too -- I serve it in espresso-size cups.

- Do workouts and activities that you will enjoy and keep up with. For me this is riding my bike.

if you regularly eat with someone who needs more food than you, don’t match the caloric density of the food they are eating. match the portion size and adjust the density accordingly. add things with a lot of density (cheese, oil) at the table instead of while cooking as much as possible.

for example when my partner and i have taco salad night, i add additional lettuce/beans/pico to my plate while he adds extra sour cream/cheese/rice. when we make soups or stews, i ladle mine over kale (the soup softens the kale enough for me) and he adds olive oil or cheese. if we are having something where this doesn’t work (sheet pan dinners, fried rice) i add steamed broccoli to my plate.

this way it takes us the same amount of time to eat our dinners but our dinners are proportional to our sizes and i don’t overreat or have to eat painfully slowly to be done when he is done.

i feel like either this must be completely obvious or completely unsustainable but i dont think i’ve ever seen it suggested before.

Instead of choosing the healthier option, just don't eat at all.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Don’t be full ever. Stay between hungry and eating just enough to not be hungry.

Work out smarter and harder. Walking, treadmills and ellipticals are a waste. Go crazy Rocky style. Run up and down bleachers, do sprints over and over with push up sets in between. Lift heavy weights and run laps in between sets. You should be borderline ready to puke after a workout.

I like this advice. The only time I really eat until I'm full is when I'm emotionally upset. Then I literarlly stuff my mouth with bread or cookies. Something high carb and wheat based. It's awful.

I hate this advice. It is not productive. There is nothing wrong with feeling full. We need to listen and learn from our bodies so we can differentiate between being full and overly full. Overeating cookies and bread (or anything really) will make you overfull

Not really. Overeating cookies is having more than 1. Over eating ice cream
Is having more than 1/2 cup. If you are overweight, chances are you have been over eating most of your life. Your “full” feeling is going to be too much food.

Hence, why you really need to study your body and learn your true hunger cues and you're feeling associated versus being overly full. This has to carry you your whole life. Portion control and high density low calorie foods like vegetable and fruits will help with that feeling.

If you are eating emotionally and overeating, you're not going to feel full when you're done eating. Youll feel overly full. Then the shame hits and you're likely to either keep eating or engage in other restricted behavior that keeps the cycle going.

You can't break the cycles until you learn your body's true cues and running around feeling hungry all the time isn't the same. People need to learn to distinguish between emotional hunger, thirst, and true hunger.

I

But you are missing the larger picture. The genetic component that plays a role in obesity is that food intake regulation within the brain and stomach doesn’t work properly. Being “mindful” doesn’t fix this. There is no fix except looking at what a portion size should be, how many calories it is, how many calories you should be eating, and going by that, regardless of what your hunger cues are.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Don’t be full ever. Stay between hungry and eating just enough to not be hungry.

Work out smarter and harder. Walking, treadmills and ellipticals are a waste. Go crazy Rocky style. Run up and down bleachers, do sprints over and over with push up sets in between. Lift heavy weights and run laps in between sets. You should be borderline ready to puke after a workout.

I like this advice. The only time I really eat until I'm full is when I'm emotionally upset. Then I literarlly stuff my mouth with bread or cookies. Something high carb and wheat based. It's awful.

I hate this advice. It is not productive. There is nothing wrong with feeling full. We need to listen and learn from our bodies so we can differentiate between being full and overly full. Overeating cookies and bread (or anything really) will make you overfull

Not really. Overeating cookies is having more than 1. Over eating ice cream
Is having more than 1/2 cup. If you are overweight, chances are you have been over eating most of your life. Your “full” feeling is going to be too much food.

Hence, why you really need to study your body and learn your true hunger cues and you're feeling associated versus being overly full. This has to carry you your whole life. Portion control and high density low calorie foods like vegetable and fruits will help with that feeling.

If you are eating emotionally and overeating, you're not going to feel full when you're done eating. Youll feel overly full. Then the shame hits and you're likely to either keep eating or engage in other restricted behavior that keeps the cycle going.

You can't break the cycles until you learn your body's true cues and running around feeling hungry all the time isn't the same. People need to learn to distinguish between emotional hunger, thirst, and true hunger.

I

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Don’t be full ever. Stay between hungry and eating just enough to not be hungry.

Work out smarter and harder. Walking, treadmills and ellipticals are a waste. Go crazy Rocky style. Run up and down bleachers, do sprints over and over with push up sets in between. Lift heavy weights and run laps in between sets. You should be borderline ready to puke after a workout.

I like this advice. The only time I really eat until I'm full is when I'm emotionally upset. Then I literarlly stuff my mouth with bread or cookies. Something high carb and wheat based. It's awful.

I hate this advice. It is not productive. There is nothing wrong with feeling full. We need to listen and learn from our bodies so we can differentiate between being full and overly full. Overeating cookies and bread (or anything really) will make you overfull

Not really. Overeating cookies is having more than 1. Over eating ice cream
Is having more than 1/2 cup. If you are overweight, chances are you have been over eating most of your life. Your “full” feeling is going to be too much food.

Anonymous wrote:

Anonymous wrote:1. Nothing but water after 7 pm (but be flexible for rare, special occasions).
2. If you aren’t willing to give up alcohol, limit it to 2 nights per week and drink with dinner.
3. Drink sparkling water from a wine glass the other nights (this works for me since it feels special).
4. Take a short walk after each meal. Make sure it includes weight training.
5. Do an intense 30 minute workout every day.
6. Don’t restrict treats altogether, but only indulge if it’s something really special (ie skip the Oreos or ice cream your spouse is having for their nightly dessert but enjoy a slice of the homemade pie at a dinner party).

This doesn't feel special to me. It feels like drinking sparking water out a wine glass. Less convenient than a regular glass, and more potential disaster.

Hence, the WORKS FOR ME line from that poster. Do you really feel this stupid comment contributed anything except unnecessary snark?

Anonymous wrote:

Anonymous wrote:Don’t be full ever. Stay between hungry and eating just enough to not be hungry.

Work out smarter and harder. Walking, treadmills and ellipticals are a waste. Go crazy Rocky style. Run up and down bleachers, do sprints over and over with push up sets in between. Lift heavy weights and run laps in between sets. You should be borderline ready to puke after a workout.

I like this advice. The only time I really eat until I'm full is when I'm emotionally upset. Then I literarlly stuff my mouth with bread or cookies. Something high carb and wheat based. It's awful.

I hate this advice. It is not productive. There is nothing wrong with feeling full. We need to listen and learn from our bodies so we can differentiate between being full and overly full. Overeating cookies and bread (or anything really) will make you overfull

Anonymous wrote:All nucking futs. I got extremely fit over several years lifting heavy, eating mostly healthy (but not all by far) foods until I’m completely full, and if I feel like I want to puke during a workout I honor that and choose a less intense option that day. I’ve gotten very strong (woman who can bench bodyweight and squat 1.5, and lots of unassisted pull-ups) and gotten pretty lean. How do you all sustain these awful low calorie or high intensity lifestyles? It sounds either unhealthy or miserable.

Totally agree and I am pretty similar to you in terms of eating and working out. It doesn't have to be such a miserable punishment to take care of yourself.

Anonymous wrote:Don’t be full ever. Stay between hungry and eating just enough to not be hungry.

Work out smarter and harder. Walking, treadmills and ellipticals are a waste. Go crazy Rocky style. Run up and down bleachers, do sprints over and over with push up sets in between. Lift heavy weights and run laps in between sets. You should be borderline ready to puke after a workout.

I like this advice. The only time I really eat until I'm full is when I'm emotionally upset. Then I literarlly stuff my mouth with bread or cookies. Something high carb and wheat based. It's awful.

Anonymous wrote:1. Nothing but water after 7 pm (but be flexible for rare, special occasions).
2. If you aren’t willing to give up alcohol, limit it to 2 nights per week and drink with dinner.
3. Drink sparkling water from a wine glass the other nights (this works for me since it feels special).
4. Take a short walk after each meal. Make sure it includes weight training.
5. Do an intense 30 minute workout every day.
6. Don’t restrict treats altogether, but only indulge if it’s something really special (ie skip the Oreos or ice cream your spouse is having for their nightly dessert but enjoy a slice of the homemade pie at a dinner party).

This doesn't feel special to me. It feels like drinking sparking water out a wine glass. Less convenient than a regular glass, and more potential disaster.

My DH and I both work full time. We regularly eat dinner between 4:30pm and 6pm. We both work remotely and typically start working at 7am. This is the schedule that works best for our family so that we can all eat dinner together most nights.. We are also in our beds by 9pm. (Not necessarily asleep but everyone in the house goes to their room at 9pm)I try not to eat much after dinner but will opt for cottage cheese and berries if I'm really hungry. Obviously, every household has their own schedule and the trick is to figure out which of these weight loss tips can be worked into your own.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Never eat anything after dinner.

people eat after they had dinner??

Dp. Why so shocked? If you have sn early dinner 5ish you might get hungry for a snack. Sometimes people make hot chocolate or pop popcorn when watching movies.

And some overweight people eat things they shouldn't. I was one of them.

Having dinner at 5pm makes no sense. Unless you're already plotting to have more food before going to bed.

What do you mean by makes no sense? Plenty of people with young kids have dinner at 5.

No-one who works has dinner at 5pm.