This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.
- Defer first meal until actually hungry (9:30a-12:30p for me)
- Keep each meal before 3:30pm around 12% of my daily intake.
- Eat before I get ravenous (around every 2 hours).
- Try to keep a reserve of about 25% of my calories for the evening.
- Don’t be TOO aggressive (20% deficit is okay, but 40% is not).
- Keep extra servings away from my plate/bowl.
- Split up snack/mini-meals when I’m not hungry.
- Stay busy (yay computer!)
- You have to exercise, because your body will reduce your BMR to keep from losing fat reserves.
- Hungries are worse the day AFTER exercise, so save your calories for tomorrow.
- Lots of broths, leaves, fresh veggies to add bulk, and fill in when I’m STILL HUNGRY!
- Make sure I get the food groups and vitamins daily / weekly rather than every meal.
- UMAMI: Your tongue creates Peptide YY it detects meat, glutamate, etc. Reduces hunger by 30% in the lab.
- VITAMIN A: Hunger hormones are produced by fat cells. Empty fat cells do not get recycled without Vitamin A.
- VITAMIN D: Vitamin D is blocked by Vitamin A, and is deficient for many indorsy people.
- CALCIUM: Requires Vitamin D to be absorbed. Prevents brittle bones.
Some days will be better than others. Don’t give up. Keep tinkering.