How do you personally control not just overeating on something?

How do you personally control not just overeating on something? This isn't about 'just don't buy it' kind of logic. That's not a real fix. Normal people don't have to avoid buying something so it must be something inherently wrong, and fixable.

I'm also talking about food you would need daily. So it's not like I'm overeating on apple pie or ice cream. But the cheese, nuts, yogurt are all things I at some point overate on. How do you stop eating that moment in which your body is full but your mind doesn't know that yet? How do you do it?

  1. 2 months ago
    Anonymous

    You tend to eat what is on your plate, so try to get the portion right there. If I'm still a little bit hungry I eat some fruit, which tends to finish things off.

    • 2 months ago
      Anonymous

      Overeat on low kcal stuff

    • 2 months ago
      Anonymous

      Track your calories, for starters. Logging everything helps for me, since then I tend to gravitate towards more satiating foods (do I really need to be wasting precious calories on sugar or bread or the like?) so that I'm ultimately less hungry. Additionally, if I know I can build a meal worth X calories, then I'll figure out ahead of time how much I should be putting on my plate, which stops me from getting a huge helping and blowing through my caloric budget for the day.

      Fruit is good too

    • 2 months ago
      Anonymous

      You eat what's in your house or on your plate. You need positive momentum to build good habits and extract goals from your mind. Over time. It's all momentum. Always be expanding too. I remember when I got serious I spent 300 dollars on prime food and an extra 200 on a personal trainer. I didn't care what it cost. I cared anout results. I cared about the work. You need to emulate this and just go for it. It got to the point where I trained so hard and looked so good that I was aboe to eat anything, I was bodybuilding. If you are ever hungry while bodybuilding you're wrong. 8 eggs a day, 2 fish fillets, three servings of nonfat greek yogurt. 2 servings of oatmeal, a serving of fruit. My casein, hydrolyzed whey, micronized creatine, bcaas, b12, d3, 100mg dhea, 2 fish oul, 1 100mg zinc, garlic, saw palmetto, collagen, magnesium, iodine drops. I would take all of this daily and I was on an upward spiral. The only thing that changed is now I'm in the military and a part time job bodybuilding is too hard, I need my six hours of sleep. All I can do now is base supplements and running/body weight exercises. Use whatever you can and just go for it, never stop expanding. Grab what's in front of you while you're flying from momentum

  2. 2 months ago
    Anonymous

    Self control is a bitch, I know, but the trick is that there is no trick. The secret is that there is no secret. No shortcuts, no master advice, no one to do the work for you, no special mental trick.

    Sure you can help yourself and not have it in your house, or wait 5 min for the cravings to go away and little practical tips like that, but ultimately, whether it is about food, drugs or any addiction or compulsive behaviour, you just have to stop. Just don't do it. No excuses, no justifications, no "just this one time", no trying to make it easier, because it will be hard by definition. Just don't do it.

  3. 2 months ago
    Anonymous

    Do it like the scrawny 110 pounds 5'6 twink gays do. It's been working for me, but I feel exactly like what I said.

    From the 1st bite of food, you can not have your last bite until 15-20 minutes have passed.

    You feel like a complete bitch, but trust me on this when I say that my typical <5 minute feedings turning into 15 have changed my fullness (not really but it taught my moderation you know)

    • 2 months ago
      Anonymous

      checked and that worked for me when cutting hard.

      https://i.imgur.com/hpRDDpC.jpg

      How do you personally control not just overeating on something? This isn't about 'just don't buy it' kind of logic. That's not a real fix. Normal people don't have to avoid buying something so it must be something inherently wrong, and fixable.

      I'm also talking about food you would need daily. So it's not like I'm overeating on apple pie or ice cream. But the cheese, nuts, yogurt are all things I at some point overate on. How do you stop eating that moment in which your body is full but your mind doesn't know that yet? How do you do it?

      If you focus on portion control when cutting you can shrink your stomach to then be FULL when eating smaller portions.
      I had to train my stomach(gorge on food) to eat more.
      As another anon said eating slowly and chewing helps a ton. For cutting it's better to eat slowly then being the first one done eating(like I was as a fatty).

    • 2 months ago
      Anonymous

      I need to try this. Might have to sperg put a little by using a stopwatch first.

    • 2 months ago
      Anonymous

      I'm the same dude who posted this but I have a question and possible cheat code. Have any of yo used chop sticks on a cut? It sounds like it might be the play boys...

  4. 2 months ago
    Anonymous

    I eat food that my body has evolved to eat, and so it automatically knows when I've eaten the right amount and I just stop eating.

    • 2 months ago
      Anonymous

      and yet you're still fat and dyel

      • 2 months ago
        Anonymous

        >y-y- you have to eat bugs rike me!

  5. 2 months ago
    Anonymous

    A good diet of protein, some fats and carbs.
    Eat smaller portions and you'll get used to it.
    Eat slowly and chew your food properly, also helps with jaw gains.
    Supplement with minerals/vitamins so you're not subconsciously craving nutrient rich food.
    Avoiding snacking in-between is discipline and habit.

    • 2 months ago
      Anonymous

      I always read that vitamin supplements are bullshit though.

  6. 2 months ago
    Anonymous

    It's actually easy when you're on a high carb low-fat diet. Only thing I had to do is cut back my portions by using a smaller bowl. I stop eating when the bowl is empty. In a few minutes my body notices that I'm full and that's it. I never eat seconds anymore. I used to eat a minimum of two large bowls of carbs for supper. I stuffed myself. I thought that was what being "full" meant. It isn't. I eat a third of what I used to and I am satiated now. If you've ever struggled with your weight, then you can't trust your body to tell you when to stop. You need to manually stop. The small bowl works so well that I feel uncomfortable eating something if it doesn't fit in the bowl.

    • 2 months ago
      Anonymous

      That's a natural reaction. It takes approx 20 minutes for your brain to realize your body's full.

      As it is that way try not starve too much before eating, it's a recipe for pigging out.

      • 2 months ago
        Anonymous

        Had that problem with pigging out when I did intermittent fasting on a "balanced" diet. For some reason it never happens anymore with what I eat. I can't fully explain it.

        • 2 months ago
          Anonymous

          I guess some foods are more filling than others.

  7. 2 months ago
    Anonymous

    Just eat

  8. 2 months ago
    Anonymous

    Circle on this list where you think your diet sits.

  9. 2 months ago
    Anonymous

    >This isn't about 'just don't buy it' kind of logic. That's not a real fix.
    How is it not a real fix? That’s like a smoker saying I am going to keep cigs around the house because throwing them out is not a real fix. There is nothing wrong with practicing prevention.

    • 2 months ago
      Anonymous

      It's not a fix because I need nuts, and yogurt and cheese in my diet. I can't survive on an empty stomach. And I especially can't gain any muscle that way.

      https://i.imgur.com/THMzL5t.jpg

      Circle on this list where you think your diet sits.

      Healthy and enjoyable. But then the issue isn't the diet. The issue is not keeping to. You don't need smokes.

      • 2 months ago
        Anonymous

        >I need nuts, and yogurt and cheese in my diet.
        There's your problem. You don't.

        • 2 months ago
          Anonymous

          Yes he does you literal fucking retard. Nuts provide magnesium and dairy provides calcium. That's why he's craving them, because the body needs those minerals. Fuck off with your meme nutritional advice

          • 2 months ago
            Anonymous

            I'm happy I'm not this gullible. You probably lined up for the lizard juice too.

  10. 2 months ago
    Anonymous

    >Normal people don't have to avoid buying something
    do you think normal, healthy adults buy tons of junkfood and eat it in small doses?
    try looking at peoples carts at the store. only people with kids and fat people are buying junk

    • 2 months ago
      Anonymous

      Yeah, my wife. She's naturally thin, runs a 1-2 miles a day.

      She gets by eating like 5-10 potato chips per week and she's content.

      If that shit is in front of me I will crush a family size bag, so we argue a bit about bringing it into the house. Gains goblin for sure but I can't force her to eat the shit that I eat.

      • 2 months ago
        Anonymous

        >5-10 potato chips per week
        that's weird as fuck

        • 2 months ago
          Anonymous

          not really she just grabs a handful and then forgets about them until she wants another handful a week later.

          • 2 months ago
            Anonymous

            Yes. I do believe normal, healthy, non-obese adults buy junkfood for their own consumption.

            [...]
            >you don't need calorie food
            >you don't need protein
            If it was so luxurious it wouldn't be cheaper than meat my friend. I never said what I had is a normal diet. I said I had a healthy one.

            whatever, fine i'm just seething. i can't buy chips because i will eat them all in one sitting.

            • 2 months ago
              Anonymous

              me too this is my problem and why I also seethe at her.

              I'm on the couching eating spinach and having a hard time cutting and she's just eating whatever the fuck she wants

            • 2 months ago
              Anonymous

              don't eat them out of the bag- pour some in a bowl and put the bag away

              • 2 months ago
                Anonymous

                lel these types of lifehacks never work. As if just getting the bag out and pouring another bowl is really that hard.

                best bet is to not buy it.

          • 2 months ago
            Anonymous

            Don't they get all dry after a week?

      • 2 months ago
        Anonymous

        Your wife is a remarkable woman anon. I see why you married her.

    • 2 months ago
      Anonymous

      Yes. I do believe normal, healthy, non-obese adults buy junkfood for their own consumption.

      >cheese
      Luxury item. Do you really think this is something that is normally eaten daily, or even more than like once a week? And I say this as a Swiss, i.e. from one of the cheese centers of Europe (at least we regard us as such, although in my adult life I realized every country thinks that).
      >nuts
      Same applies. Plus those are infamously calorie ladden. This is a once a month food, to be honest.
      >yoghurt
      I can see why some would regard GREEK yoghurt as "daily food", but again, it's not truly a stable.

      I realize you just used these as examples, but these examples seem to point to an underlying misguided view you have of what is a normal diet.

      >you don't need calorie food
      >you don't need protein
      If it was so luxurious it wouldn't be cheaper than meat my friend. I never said what I had is a normal diet. I said I had a healthy one.

  11. 2 months ago
    Anonymous

    >How do you personally control not just overeating on something?
    How is this a real problem for people? Just say no. Just put the fork down. I geniunely don't get how this is so hard for you to figure out.

  12. 2 months ago
    Anonymous

    >cheese
    Luxury item. Do you really think this is something that is normally eaten daily, or even more than like once a week? And I say this as a Swiss, i.e. from one of the cheese centers of Europe (at least we regard us as such, although in my adult life I realized every country thinks that).
    >nuts
    Same applies. Plus those are infamously calorie ladden. This is a once a month food, to be honest.
    >yoghurt
    I can see why some would regard GREEK yoghurt as "daily food", but again, it's not truly a stable.

    I realize you just used these as examples, but these examples seem to point to an underlying misguided view you have of what is a normal diet.

  13. 2 months ago
    Anonymous

    >This isn't about 'just don't buy it' kind of logic. That's not a real fix. Normal people don't have to avoid buying something so it must be something inherently wrong, and fixable.
    What's inherently wrong is your cravings. Normal people might not have the same cravings as you to begin with, because they didn't spend their teenage years eating cheetos whole playing world of warcraft. Cravings disappear by physically separating yourself from the thing you crave, and one effective way to do this is not buying it in the first place.

  14. 2 months ago
    Anonymous

    Go vegan

    I'm naturally a fatass, definitely endomorphic body type and eat a shitload of cheese and occasional meat

    However, I eat vegan all during lent each year. Getting 100g+ of protein on a vegan diet is a LOT of work. Even with a protein shake for baseline 25g each day.

    Usually I have to force myself to eat a second bowl of beans/lentils/peas/veggies because you need such a huge ass fuckload to get a decent amount of macros.

    Also not being able to eat 90% of the food I actually enjoy eating helps.

    • 2 months ago
      Anonymous

      muscle wasting is not healthy

      • 2 months ago
        Anonymous

        You still get your macro needs, you just gotta eat a ton of vegetables and beans to get it instead of 1 small piece of meat, this way it will be a challenge to even eat enough with no temptation to overeat

        This is the worst post I've ever seen on IST in a while
        >go vegan (lmao)
        >immediately assumes OP is a fatass when the the thread is NOT how to lose weight it's about not overeating
        >catholic cuck baby rapist scam church
        >"naturally a fatass"
        >"endomorphic body type"
        >tip is how to overconsume food with a low amount of nutrients so you still lose weight (gains)
        >leddit spacing
        Fuck off I'm serious get off this fucking board. Stop giving tips.

        Well obviously he's not concerned about overeating when bulking gay that wouldn't be an obstacle to gains now would it?

    • 2 months ago
      Anonymous

      This is the worst post I've ever seen on IST in a while
      >go vegan (lmao)
      >immediately assumes OP is a fatass when the the thread is NOT how to lose weight it's about not overeating
      >catholic cuck baby rapist scam church
      >"naturally a fatass"
      >"endomorphic body type"
      >tip is how to overconsume food with a low amount of nutrients so you still lose weight (gains)
      >leddit spacing
      Fuck off I'm serious get off this fucking board. Stop giving tips.

      • 2 months ago
        Anonymous

        Seethe more atheist cuck libtard chud

      • 2 months ago
        Anonymous

        Couldn't have put it better myself.

        Go vegan

        I'm naturally a fatass, definitely endomorphic body type and eat a shitload of cheese and occasional meat

        However, I eat vegan all during lent each year. Getting 100g+ of protein on a vegan diet is a LOT of work. Even with a protein shake for baseline 25g each day.

        Usually I have to force myself to eat a second bowl of beans/lentils/peas/veggies because you need such a huge ass fuckload to get a decent amount of macros.

        Also not being able to eat 90% of the food I actually enjoy eating helps.

        So how did going vegan for that year change your body?

        You still get your macro needs, you just gotta eat a ton of vegetables and beans to get it instead of 1 small piece of meat, this way it will be a challenge to even eat enough with no temptation to overeat

        [...]
        Well obviously he's not concerned about overeating when bulking gay that wouldn't be an obstacle to gains now would it?

        >overeating when bulking
        Would still be an issue if, as result of the overeating, one feels physically unwell and unable to continue about his merrily way, let alone continue exercise.

  15. 2 months ago
    Anonymous

    Add more protein to the meal so it's more filling.

  16. 2 months ago
    Anonymous

    Who overeats on yogurt?
    Greek yogurt or skyr is super low calorie and extremely filling

    • 2 months ago
      Anonymous

      You notice you overate on it once your body starts to feel like shit and since that's the only thing you ate, as you said super filling, you feel like shit the remainder of the day.

    • 2 months ago
      Anonymous

      Also Skyr seems to be a better deal for its price. Thanks for the tip.

  17. 2 months ago
    Anonymous

    Use a scale and serve yourself the portion you're supposed to eat. Then put the rest away. Don't go near the kitchen. Have a gallon of water in your room or wherever you usually dwell.

  18. 2 months ago
    Anonymous

    I hate being fat more than I love being happy

  19. 2 months ago
    Anonymous

    Before you eat, drink water like a fucking glutton. Drink excessively huge amounts. Then wait before actually eating the food. I promise you won't even wanna finish your plate

    • 2 months ago
      Anonymous

      This has been tested in animals it makes no difference

  20. 2 months ago
    Anonymous

    I'm 30 and have never overeaten in my life, never weighed above 140 lb emaciated manlet. The secret is to just have severe crippling depression. Some people overeat when depressed but I just don't care about eating. I'll be very hungry and eat the bare minimum.

    • 2 months ago
      Anonymous

      Depressed people have disproportionate visceral fat for their weight

  21. 2 months ago
    Anonymous

    I have the total opposite problem, was working out, wondering why im not gaining a single pound, download cronometer and start counting every calorie and macro, now im eating 3k calories a day, apple watch to help me with how many im burning, and at first i had a really hard time eating enough per day, I was only eating around 1000-1500 per day, but since ive been counting them, I just go with my current instinct, and with the time ive been counting, im sure i could ballpark it well enough in my head. im sure it would work the same way in reverse

  22. 2 months ago
    Anonymous

    I don't think it's something you can teach.

    I read some Okinawan thing about "eating until you're 80% full" ten years ago and I've basically just lived by that.

    I'm sure I still overeat every now and then, that's not the point, the point is if you eat regularly, and stop short of being totally full, then you develop healthy eating habits fairly easily.

    To me it sounds like you're trying to lose weight through some meme like fasting. Overeating is a specific problem, distinct from eating the wrong food (as OP themselves point out). It's usually a symptom of yo-yoing (in fact, it's a full fifty percent of it, one 'yo' is starvation, the other is overeating).

    Read the sticky, try eat according to plans like pic - ones that demand you eat a certain amount of specific foods instead of ones that are restrictive in nature. Alton Brown has a good one from Good Eats (YouTube it: Diet of four lists).

    • 2 months ago
      Anonymous

      >like pic

      Oh yeah, I couldn't find it. It was one about preventing dementia I found here. Maybe some other kind anon can post it.

      It's basically the same as Alton's but more specific and with more variety.

    • 2 months ago
      Anonymous

      I only fast <24hours, single days, at times when it feels right. If it makes you feel any better I'm actually underweight trying to gain some muscle.

  23. 2 months ago
    Anonymous

    have a time out between a meal and a snack, and always have a drink between the two. it'll settle a fair few cravings. Tea is bizarrely good at settling those sorts of cravings for me but water is also good too.

  24. 2 months ago
    Anonymous

    Yea, just not buying things is what I used to have to do. Or out of sight out of mind.

    When I had to move back in with family during the pandemic, I started gaining weight rapidly because gyms were closed, and family would be constantly cooking. House smelled delicious, and they would leave food and cakes and all sorts of things on the counter 24/7 (they're all fatties). I was a fatty until I left for boarding school (lucky scholarship) in high school.

    Part of me starting to build up my willpower was leaving a window open and sealing my door to not smell anything. Then just literally averting my gaze around food. If I saw certain items like bags of chips lying around, I would put them back into cabinets or drape a towel (lol) over them.

    It's just willpower. Same with portion control. If there is food within arm's reach of me, I naturally eat it. Same when I am distracted. You have to realize this is part of your genetic programming. The only way to combat it is to remove food from your vicinity. And when you ARE eating a meal, only put a small amount on your plate. Also, eat SLOWLY, and do NOT do anything else while you are eating. No TV, no YouTube, no phone, no talking even. Just sit BY YOURSELF and eat while focusing on each bite. I like to envision the animal that died and thanking it (I'm a hunter), and imagine myself picking the vegetables, etc.

    tl;dr build willpower. until you can do that, avoid avoid avoid. if you have a "hunger/food/binge" type genetic makeup or naturally high ghrelin or something, strict avoidance while building willpower is the only way.

  25. 2 months ago
    Anonymous

    count your calories mate

    • 2 months ago
      Anonymous

      Why is everyone in here retarded?
      Literally just figure out how many calories of food you can eat in this meal and make exactly that much food.
      Serving sizes? Hello??? This is like the most basic, cut and dry question ever and people are spouting endless nonsense about it.

      He just means like the willpower to not eat I think, not so much the act of calorie counting. Which is just portion control by default but yeah... Moreso like. he overeats his calories becasue of junk.

      • 2 months ago
        Anonymous

        Every time you consider Uber eats watch a Video of worms eating eyeballs or something. That simple.

  26. 2 months ago
    Anonymous

    Why is everyone in here retarded?
    Literally just figure out how many calories of food you can eat in this meal and make exactly that much food.
    Serving sizes? Hello??? This is like the most basic, cut and dry question ever and people are spouting endless nonsense about it.

  27. 2 months ago
    Anonymous

    A)Portion properly
    B) if still hungry “” ( you’re not) eat unpleasant food like raw broccoli till full.
    C) accept u have an unnecessary craving and don’t eat the food fatty if all else brush your teeth so you have he taste of peppermint in your mouth

    • 2 months ago
      Anonymous

      teeth brusing often makes me just as hungry, just pointing that one out

  28. 2 months ago
    Anonymous

    Im assuming you're talking about the 20min delay of fullness feeling and not about brain damage diabetic leptin resistance. eat slower, dont guzzle it down like you want cocks. also try smaller portions initially, if youre still hungry then take some more

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