Meal plan, then you are not relying on your hungry self to dictate what you eat. Go for a walk after dinner, it helps me. Remember to give your stomach time to register its full and that hunger comes in waves. Hunger doesn’t continue getting worse and worse until you eat, it does go away without food. Also someone said something really useful remember hunger is how soon your body thinks you should eat not the amount.
I try to enter my food in to My Fitness Pal before I eat that way it lets me know if my macros are where I want them and it gives me a framework for what I eat. I personally don’t go crazy with weighing every item or or super strict portioning or anything (for me that leads to disordered thinking). But I get a general idea of what I’m about to eat and it’s calories and macros. It helps me not over eat.
I do 20/4 and have 4-5 small meals during my eating window. I start with large smoothie and it helps to fill me up s I don’t overeat. I confirmed a few times that If I start with regular meal then I tend to eat too much and then feel sick.
I’ve heard Cole Robinson mention to push the meal all the way until bedtime so you eat your food and immediately go to sleep. Just an idea, haven’t tried it yet. He’s kind of a psycho, but it might be worth a shot.
Dr. Gregor says that preloading your main meal with lots of plain vegetables, a good amount of cold water, or some apples help. He has weight loss tips on his nutrition facts app that I find helpful.
There’s evidence that putting your main meal as breakfast helps you eat more and gain less, though anecdotally if I have a big breakfast and I go out with friends, my calorie quota is waaay overboard.
Anecdotally, alternate day fasting is easier for me, because I too tend to lose my mind when that first bit of food hits my lips at dinner time, especially if I’ve been fasting all day. The hardest part is dinner time, but I’ll wake up the next day feeling normal.
I struggle with this. The days that are easiest for me is when I have a meeting lined up that cuts my meal short, or have something else to distract me. I’ve thought about cutting my meal time down to 30 minutes, but when I’m not binging I enjoy a slower meal, sitting around the table talking to family.
I was the same way. It takes time to condition yourself. Majority of the battle is mental but I found OMAD to not be sustainable longterm.
I settled on 16/8 IF for long term success. I focus on eating 500-1000 calories for my first meal of the day, not getting stuffed and full, just content. I often need small snack before next meal of 500-1000 calories. The snack varies the amount I eat before and/or after but always 2000 calories or less a day in 16/8 window.