Recognising my hunger cues and becoming more aware definitely helped. If I was craving something, I’d think ‘Would I eat an apple?’. If the answer is no, then I’m not hungry. If the answer is yes, then I eat an apple. (I always have one on me)
This doesn’t sound that effective but it really helped me to differentiate between real hunger, and the urge to eat out of boredom or habit.
I eat small portions, but try to eat high protein foods to keep myself feeling fuller, which helps to prevent binging later on. I also eat only two meals a day, and barely snack (because I never really need to).
When it comes to satisfying cravings, I don’t have cheat days, I have cheat meals. I’ve noticed that cheat days completely throw me off schedule and can impact the rest of my week, whereas having just one cheat meal allows me to get back on track very quickly. Also, making lower calorie versions of the food in craving is really cool too. Sometimes I make ‘pizza’ and swap the traditional base for a tortilla (or make mini rice cake pizzas). It’s not the same of course, but it does help.
I’ve been doing stuff like this for the past 6 months and I’ve lost 22.5kg (50lbs). However since my tdee is smaller than it was, it’s getting harder to lose more, but nowadays I do more low calorie swaps to keep myself under